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Ironman USA Lake Placid : Official Thread (Page 16)
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 2010-12-04 1:23 PM in reply to: #3236601 |
Pro  4672     Nutmeg State |  Subject: RE: Ironman USA Lake Placid : Official Threadcarlwithac - 2010-12-04 2:11 PM For those with experience in IM training and possibly what it's like surviving the northern winters, do you spend time going long on the bike at all? By long I mean 2-3hrs. I ask this because I'm doing Jorge's winter cycling program with my absolute goal being to raise my FTP to 260watts before race day. His plans usually include a 2hr long ride on the weekends that is optional, but I want to take every opportunity I can get. My problem is that the 2hr trainer rides are more mentally tiring than physically tiring. I'm thinking about just scrapping the 2hr ride in favor of a 1-1.5hr ride at a much higher intensity. This would help me more to raise my FTP an save me from burning out well before the snow melts. Is this a bad idea in any way? Don't get me wrong, as soon as the snow melts in March/April I plan to start hitting the long rides. My plan is to make bank on my FTP during the winter months and then have all spring to rack up several 5-6 hour rides. April-July should be enough time for me to work up to several 80-100mile rides right? By then I should have very strong cycling legs, just not the long rides under my belt. Get used to the trainer. I just did three hours on the trainer -- being able to stay on comes with practice. Generally swapping LSD for a higher intensity ride is not the way to go. Every workout has a purpose and if you're going to follow a plan you need to trust in it and not make it up as you go. |
| 2010-12-04 3:10 PM in reply to: #3236605 |
| Expert 950 Ann Arbor | Subject: RE: Ironman USA Lake Placid : Official Thread kaburns1214 - 2010-12-04 2:23 PM carlwithac - 2010-12-04 2:11 PM For those with experience in IM training and possibly what it's like surviving the northern winters, do you spend time going long on the bike at all? By long I mean 2-3hrs. I ask this because I'm doing Jorge's winter cycling program with my absolute goal being to raise my FTP to 260watts before race day. His plans usually include a 2hr long ride on the weekends that is optional, but I want to take every opportunity I can get. My problem is that the 2hr trainer rides are more mentally tiring than physically tiring. I'm thinking about just scrapping the 2hr ride in favor of a 1-1.5hr ride at a much higher intensity. This would help me more to raise my FTP an save me from burning out well before the snow melts. Is this a bad idea in any way? Don't get me wrong, as soon as the snow melts in March/April I plan to start hitting the long rides. My plan is to make bank on my FTP during the winter months and then have all spring to rack up several 5-6 hour rides. April-July should be enough time for me to work up to several 80-100mile rides right? By then I should have very strong cycling legs, just not the long rides under my belt. Get used to the trainer. I just did three hours on the trainer -- being able to stay on comes with practice. Generally swapping LSD for a higher intensity ride is not the way to go. Every workout has a purpose and if you're going to follow a plan you need to trust in it and not make it up as you go. It's not that I'm not spending time on the trainer, I'm going to be riding 4-6hrs of high intensity intervals consistently over the next few months. It's just that slow long rides on the trainer seem counterproductive to me at this point in training. Come March/April I'll have thawed roads to spend hours on. Like I said, my goal is to spend the winter months getting as strong as I can on the bike. I'm not saying that long slow distance rides don't have a place, I'm just saying that I think spending long hours plugging away on my trainer in zone2 right now will just bring me closer to burning out early on. In essence, I've had a fair swig of the fast before far Kool-aid. |
| 2010-12-04 6:05 PM in reply to: #3236674 |
Pro 4672 Nutmeg State | Subject: RE: Ironman USA Lake Placid : Official Thread carlwithac - 2010-12-04 4:10 PM kaburns1214 - 2010-12-04 2:23 PM carlwithac - 2010-12-04 2:11 PM For those with experience in IM training and possibly what it's like surviving the northern winters, do you spend time going long on the bike at all? By long I mean 2-3hrs. I ask this because I'm doing Jorge's winter cycling program with my absolute goal being to raise my FTP to 260watts before race day. His plans usually include a 2hr long ride on the weekends that is optional, but I want to take every opportunity I can get. My problem is that the 2hr trainer rides are more mentally tiring than physically tiring. I'm thinking about just scrapping the 2hr ride in favor of a 1-1.5hr ride at a much higher intensity. This would help me more to raise my FTP an save me from burning out well before the snow melts. Is this a bad idea in any way? Don't get me wrong, as soon as the snow melts in March/April I plan to start hitting the long rides. My plan is to make bank on my FTP during the winter months and then have all spring to rack up several 5-6 hour rides. April-July should be enough time for me to work up to several 80-100mile rides right? By then I should have very strong cycling legs, just not the long rides under my belt. Get used to the trainer. I just did three hours on the trainer -- being able to stay on comes with practice. Generally swapping LSD for a higher intensity ride is not the way to go. Every workout has a purpose and if you're going to follow a plan you need to trust in it and not make it up as you go. It's not that I'm not spending time on the trainer, I'm going to be riding 4-6hrs of high intensity intervals consistently over the next few months. It's just that slow long rides on the trainer seem counterproductive to me at this point in training. Come March/April I'll have thawed roads to spend hours on. Like I said, my goal is to spend the winter months getting as strong as I can on the bike. I'm not saying that long slow distance rides don't have a place, I'm just saying that I think spending long hours plugging away on my trainer in zone2 right now will just bring me closer to burning out early on. In essence, I've had a fair swig of the fast before far Kool-aid. I still wouldn't add additional intervals. I didn't write your plan (so clearly this is just my opinion) but generally speaking for intervals to work, you need to have adequate rest and recovery between interval sessions. My guess is that the purpose of your optional 2 hours aerobic ride is to provide active recovery from harder interval sessions. Changing the longer, slower recovery ride to an interval session is just going to impede your recovery and will have an adverse effect on your next interval session. Thus, instead of having your hard rides be hard and your easy rides be easy (for recovery) all your rides just go to the muddy middle and won't have the effect they're supposed to. |
| 2010-12-05 8:46 AM in reply to: #3098185 |
Champion 19812 MA | Subject: RE: Ironman USA Lake Placid : Official Thread If you are following Jorge's off season bike plan, why not ask Jorge in the thread? I wouldn't add more intensity to a plan that has a lot already. Isn't the 2 hour ride optional? Just opt out if you don't want to do it. Endurance Nation's out season plan from my recollection just has short hard rides with the idea get the fast before far. I've done both ways over the year under the guidance of a coach just all short hard work and also short hard work plus longer rides. Both have worked. |
| 2010-12-05 9:25 AM in reply to: #3098185 |
Master 1927 Guilford, CT | Subject: RE: Ironman USA Lake Placid : Official Thread Just because it's a longer ride doesn't make it easy. It just makes it less intense. There are still spurts of effort. It will make you a stronger cyclist and add to your base. That way when you do start your long rides in the spring you'll be in a much better spot to build. If your 2hr ride is too easy for you than you aren't riding hard enough imo. Your program would ideally be balanced so you can hit your workouts efficiently. Calling a 2hr ride "counterproductive" to an ironman training plan for a race 36 weeks out doesn't really make too much sense to me to be honest. 2hrs isn't all that long. Edited by acumenjay 2010-12-05 9:28 AM |
| 2010-12-05 10:55 AM in reply to: #3235872 |
Regular 118 Grand Rapids | Subject: RE: Ironman USA Lake Placid : Official Thread I see quite a few pro's using the Adamo saddle. I have one myself and when I went to get professionally fitted they basically told me that it wasn't any good. But maybe they were just trying to get me to buy something from their shop. One problem I did have with it is that it is very wide at the front of the saddle. So I took a zip tie and pulled the rails a little closer together. Anyway, I still have it but it is no longer on my bike it is just sitting in my house collecting dust. As far as losing weight.... I would actually like to be 25 lbs. lighter for LP than I am now. I raced Louisville at 170 lbs. and ideally would like to be 5 lbs. lighter this time. I know this is quite a drastic change but my eating habits are pretty bad right now and just changing my diet should make a big difference. |
| 2010-12-05 12:01 PM in reply to: #3098185 |
Master 1410 White Plains NY | Subject: RE: Ironman USA Lake Placid : Official Thread Just did my last race of the season this morning, a 10K in Central Park. I shaved off 2.5 minutes off of my previous 10K time, so this race was a nice confidence booster in that I am in a good position for starting up Ironman training in January. Does anybody have any more races between now and January 1st? |
| 2010-12-05 1:07 PM in reply to: #3098185 |
| Subject: RE: Ironman USA Lake Placid : Official Thread Congrats RJohnson on the new Cervelo!! The P1 is a very aero frame. |
| 2010-12-05 2:08 PM in reply to: #3237220 |
Regular 113 NYC | Subject: RE: Ironman USA Lake Placid : Official Thread wstchstrTriathlete- 44:54 10k today in a windy, hilly Central Park. Great job! |
| 2010-12-05 2:26 PM in reply to: #3237220 |
Champion 19812 MA | Subject: RE: Ironman USA Lake Placid : Official Thread wstchstrTriathlete - 2010-12-05 1:01 PM Just did my last race of the season this morning, a 10K in Central Park. I shaved off 2.5 minutes off of my previous 10K time, so this race was a nice confidence booster in that I am in a good position for starting up Ironman training in January. Does anybody have any more races between now and January 1st? Nice job! Big improvement over last 10K. I'm planning on racing next two weekends cyclocross even though I'm not very cross fit. Ironman and Cross training are as opposite as can be long and steady vs hard and easy very uneven pacing and effort plus Cross hurts pretty much like a 5K does but it lasts longer. Second week they have women 45+ race which is very rare here in NE which I want to give a go. |
| 2010-12-05 2:56 PM in reply to: #3237323 |
Pro 4672 Nutmeg State | Subject: RE: Ironman USA Lake Placid : Official Thread ^^^^^^ check out the 15014 posts (and rising). Very impressive. |
| 2010-12-05 9:48 PM in reply to: #3237220 |
Champion 6656 | Subject: RE: Ironman USA Lake Placid : Official Thread wstchstrTriathlete - 2010-12-05 11:01 AM Just did my last race of the season this morning, a 10K in Central Park. I shaved off 2.5 minutes off of my previous 10K time, so this race was a nice confidence booster in that I am in a good position for starting up Ironman training in January. Does anybody have any more races between now and January 1st? Nice work on the 10k! No more racing for me in 2010. Just finished 3 day swim meet which was my first/last of the year. I'm beat...I find it amazing how much of an energy suck that weekend was... Haha. I guess I am decently happy with the results, it is hard to know where exactly I would be after almost 5 years away from competitive swimming. I will probably do a few more meets in Jan-Feb and then switch over to more IM specific swim training then. |
| 2010-12-06 9:48 AM in reply to: #3098185 |
Champion 19812 MA | Subject: RE: Ironman USA Lake Placid : Official Thread How did your 3 day swim meet go? |
| 2010-12-06 10:11 AM in reply to: #3238076 |
Champion 6656 | Subject: RE: Ironman USA Lake Placid : Official Thread KathyG - 2010-12-06 8:48 AM How did your 3 day swim meet go? It was alright. I was pretty tired yesterday and could do with some more sleep. Haha. Short course meters. 200fr--2:26.39 50bk--36.34--had an oopsie start...didn't slip, but didn't really push off? Ended up negative splitting a 50...ya... 200bk--2:44.67 200IM--2:44:05 100bk--1:16.54 50fr--30.76 50fly--34.10 200back hurt a lot--last 75m...oh boy. Haha. I used to be faster in everything...but I guess what can I expect after quitting and coming back to the sport 5 years later? I'd say my 200s are about 10-15s slower and 100's about 5s slower. Overall, I am pretty happy with the weekend. |
| 2010-12-06 2:45 PM in reply to: #3098185 |
Member 413 | Subject: RE: Ironman USA Lake Placid : Official Thread Hi all! I've been a lurker but trying to come out of my shell. I am signed up for IMLP, my first. I live in NYC. I am a real newbie with tris only during the 2009 and 2010 seasons (2 olympic and 1 HIM) but 5 marathons. You guys are a great group and I just wanted to thank you so much for your informative posts. |
| 2010-12-06 2:49 PM in reply to: #3238639 |
| Subject: RE: Ironman USA Lake Placid : Official Thread kr140.6 - 2010-12-06 3:45 PM Hi all! I've been a lurker but trying to come out of my shell. I am signed up for IMLP, my first. I live in NYC. I am a real newbie with tris only during the 2009 and 2010 seasons (2 olympic and 1 HIM) but 5 marathons. You guys are a great group and I just wanted to thank you so much for your informative posts. Welcome. Congrats on signing up for a 140.6 mile race. You are crazy... but so are we. |
| 2010-12-06 3:45 PM in reply to: #3098185 |
Member 38 Park Slope, Brooklyn | Subject: RE: Ironman USA Lake Placid : Official Thread Just wanted to toss one thing out there, I AM planning to run a spring Marathon (2 actually). Boston and then a 50k the next month. I race a LOT (long distance but short too) and seem to recover pretty quickly. In the week after the marathon when I don't feel like I can run at all, I just ramp up the bike and swim. I don't seem to lose run fitness for at least 2 or 3 weeks as long as I'm still very active (bike, swim, etc) and I figure by Boston I will have a very solid run base under me --well, I have one now, but plan to make it even better in the next few months leading to the race. For me, I'd rather race a LOT and have "pretty good races," than race once or twice in a season to have an awesome race. I'm not a pro (I am sponsored though) and I'm not going to win (well, I do sometimes win, but not IMLP!), so I'm going to have fun. For me, fun is a lot of races. Anyway, just sayin' Good luck everyone! It's nice following people's thoughts and comments along the way! |
| 2010-12-06 5:09 PM in reply to: #3238646 |
Member 413 | Subject: RE: Ironman USA Lake Placid : Official Thread Thanks! (you can tell i am still a little in the terrified mode ha ha) A little more introduction: my goal is absolutely to just fininsh, I think I am going to go with the BeIronFit intermediate program but may have to down grade to the Just Finish program if the time constraints or injury take a toll. Kathy G you inspired me to stop lurking when you commented not a lot of females here...I too am a (getting) older female! (will be in W 40-44 group). Really looking forward to this journey and thanks again for posts. |
| 2010-12-06 5:42 PM in reply to: #3238850 |
Champion 19812 MA | Subject: RE: Ironman USA Lake Placid : Official Thread kr140.6 - 2010-12-06 6:09 PM Thanks! (you can tell i am still a little in the terrified mode ha ha) A little more introduction: my goal is absolutely to just fininsh, I think I am going to go with the BeIronFit intermediate program but may have to down grade to the Just Finish program if the time constraints or injury take a toll. Kathy G you inspired me to stop lurking when you commented not a lot of females here...I too am a (getting) older female! (will be in W 40-44 group). Really looking forward to this journey and thanks again for posts. Glad to have you come out from lurking and become active in our group. You are a youngster..I'll in be AG 2 up from yours  It's all about the journey you have set out for yourself and our goals are different for all of us. I can't race a lot takes to much to recover and I do at times enjoy training more than racing. Plus I have 5 kids and spring & fall has lots of kids sports. I am unsure of my race plans but may do a shorter than standard HIM in May along with a pool sprint I do every year, June I have a HIM I got deferral from this year so may either do HIM or just an aquabike depending on how things are going. Post IMLP I have IMFL and may do another race or two in between depending on where my body and mind is. I'm using a coach so I do what he plans for me. I worked with him this year for IMFL, am taking a break from structured training now and will start up sometime after first of the year. |
| 2010-12-06 6:21 PM in reply to: #3238132 |
Master 2912 ...at home in The ATL | Subject: RE: Ironman USA Lake Placid : Official Thread mndymond - 2010-12-06 11:11 AM KathyG - 2010-12-06 8:48 AM How did your 3 day swim meet go? It was alright. I was pretty tired yesterday and could do with some more sleep. Haha. Short course meters. 200fr--2:26.39 50bk--36.34--had an oopsie start...didn't slip, but didn't really push off? Ended up negative splitting a 50...ya... 200bk--2:44.67 200IM--2:44:05 100bk--1:16.54 50fr--30.76 50fly--34.10 200back hurt a lot--last 75m...oh boy. Haha. I used to be faster in everything...but I guess what can I expect after quitting and coming back to the sport 5 years later? I'd say my 200s are about 10-15s slower and 100's about 5s slower. Overall, I am pretty happy with the weekend. Awesome Race! heck, I would take your 200bk time for my free in a heartbeat! And even in yards to boot! wstchstrTriathlete - 2010-12-05 1:01 PM Just did my last race of the season this morning, a 10K in Central Park. I shaved off 2.5 minutes off of my previous 10K time, so this race was a nice confidence booster in that I am in a good position for starting up Ironman training in January. Does anybody have any more races between now and January 1st? 2.5 minutes - that is huge! Congrats - I love the CP loop - it is the main reason is why I would recommend the NYC tri to anybody - if you can maintain your wits about you on the bike, you can flat out crush some folks on the run - I think the CP hills really sneak up on the unexpecting. The Hudson swim on the other hand.... the last time I did the race, it was full of jellyfish - I was stung all over, but it did lead to a PR swim time. mendeldave - 2010-12-06 4:45 PM For me, I'd rather race a LOT and have "pretty good races," than race once or twice in a season to have an awesome race. mendeldave - thanks for saying that out loud - while I am taking a different approach to racing this year, I totally agree with you - that is how I usually train and race , and I am ok with that. I don't mind wearing the weekly world champion jersey on occasion. kr140.6 - 2010-12-06 3:45 PM Hi all! I've been a lurker but trying to come out of my shell. I am signed up for IMLP, my first. I live in NYC. I am a real newbie with tris only during the 2009 and 2010 seasons (2 olympic and 1 HIM) but 5 marathons. You guys are a great group and I just wanted to thank you so much for your informative posts. Welcome aboard, kr140.6! and you haven't seen crazy yet. Just you wait a couple of days until DreamChaser realizes there are less three weeks before January 1st - you will see a real DC freakout then. |
| 2010-12-07 9:09 AM in reply to: #3238132 |
Champion 19812 MA | Subject: RE: Ironman USA Lake Placid : Official Thread mndymond - 2010-12-06 11:11 AM KathyG - 2010-12-06 8:48 AM How did your 3 day swim meet go? It was alright. I was pretty tired yesterday and could do with some more sleep. Haha. Short course meters. 200fr--2:26.39 50bk--36.34--had an oopsie start...didn't slip, but didn't really push off? Ended up negative splitting a 50...ya... 200bk--2:44.67 200IM--2:44:05 100bk--1:16.54 50fr--30.76 50fly--34.10 200back hurt a lot--last 75m...oh boy. Haha. I used to be faster in everything...but I guess what can I expect after quitting and coming back to the sport 5 years later? I'd say my 200s are about 10-15s slower and 100's about 5s slower. Overall, I am pretty happy with the weekend. Nice..can't even fathom swimming that fast..sweet! I've been swimming for 7 years but still slow and it's like something is still missing. I have had 4 swim coaches I've worked with over the years. They can change my stroke but I don't get faster. This winter I'm tackling my swim differently...no time off, continue swimming not just drills, and using Finding Freestyle an on line swim program designed to help my body figure out what is best way to swim for me. Good thing about it, is I find it interesting and it keeps me in the pool. Workouts are good and keep my mind engaged. Will it help? Hope so. I'm working on things no one has ever talked about with me and I'm getting sore in places I never have so it must mean I'm doing things differently. |
| 2010-12-07 11:28 AM in reply to: #3098185 |
| Veteran 319 | Subject: RE: Ironman USA Lake Placid : Official Thread Phew. I'm glad the topic changed to swimming. All this talk about bikes stresses me out. Welcome kr140.6! And congrats wstchstrTriathlete on your run! And congrats mndymond on your swim! Ok back to bikes for just a second... Thanks to everyone for your advice on the new bike. I'm getting a fit on Friday so just trying to figure out pedals/saddle/hydration etc. I'm not sure what kind of setup the bike comes with and if its a compact crank or not. I also still haven't decided on the Adamo saddle yet. But I am excited to have a professional fitting... complete with a laser show!  |
| 2010-12-07 6:58 PM in reply to: #3098185 |
Expert 701 Caratunk, Maine | Subject: RE: Ironman USA Lake Placid : Official Thread Hi all! How the heck did I just find this thread? Happy to be here now. I have some reading to do to catch up I see. Anyway, I will start by just saying hello and answering the questions from the start of the thread. 1. Is this your first IM? YES! I am very excited!!! Just ask @wstchstrTriathlete (hi Jon!) 2. Have you done LP before? NO! But I volunteered at this year's race to check it out and decide whether or not I was going to sign up. It was my first time in LP, and I thought it was awesome. It is about 8 hours from here (northwestern Maine). I rode a loop of the bike course the day before the race. I have never felt the energy and excitement that I felt at the swim start of that race. I volunteered at an aid station, had a blast, and decided I was definitely in for next year. 3. What are your goals for the 2011 race? Have fun, stay healthy through training, and finish with a smile. I would be really psyched to be between 14-15hrs, but I will take anything under 17 for my first IM. 4.How/Why did you select the Lake Placid Race? It is the closest IM to where I live. 5. Do you have any specific questions that you wish addressed about LP (the race, training etc) Not right now, I am going to read through the thread first. See you all in 228 days!!  Mandy |
| 2010-12-07 7:12 PM in reply to: #3239765 |
Master 1927 Guilford, CT | Subject: RE: Ironman USA Lake Placid : Official Thread RJohnson1979 - 2010-12-07 11:28 AM Phew. I'm glad the topic changed to swimming. All this talk about bikes stresses me out. Welcome kr140.6! And congrats wstchstrTriathlete on your run! And congrats mndymond on your swim! Ok back to bikes for just a second... Thanks to everyone for your advice on the new bike. I'm getting a fit on Friday so just trying to figure out pedals/saddle/hydration etc. I'm not sure what kind of setup the bike comes with and if its a compact crank or not. I also still haven't decided on the Adamo saddle yet. But I am excited to have a professional fitting... complete with a laser show! Congrats on the bike. Enjoy it! Having a new bike is awesome! I'm in bike crisis mode. I have a couple cracks in my frame and brought it in today to see if they'd warranty it. I already had one frame swapped out with a seatstay issue this summer. If they don't I'll be totally freaked out and need to figure something out. I could try and ride it anyway but would rather not die. It seemed fine hammering intervals today on the trainer but not sure I want to ride 50mph down a hill on it. Treat your bike well I'll be on my road bike for the next month at least... |
| 2010-12-07 7:40 PM in reply to: #3240494 |
| Expert 950 Ann Arbor | Subject: RE: Ironman USA Lake Placid : Official Thread acumenjay - 2010-12-07 8:12 PM RJohnson1979 - 2010-12-07 11:28 AM Phew. I'm glad the topic changed to swimming. All this talk about bikes stresses me out. Welcome kr140.6! And congrats wstchstrTriathlete on your run! And congrats mndymond on your swim! Ok back to bikes for just a second... Thanks to everyone for your advice on the new bike. I'm getting a fit on Friday so just trying to figure out pedals/saddle/hydration etc. I'm not sure what kind of setup the bike comes with and if its a compact crank or not. I also still haven't decided on the Adamo saddle yet. But I am excited to have a professional fitting... complete with a laser show! Congrats on the bike. Enjoy it! Having a new bike is awesome! I'm in bike crisis mode. I have a couple cracks in my frame and brought it in today to see if they'd warranty it. I already had one frame swapped out with a seatstay issue this summer. If they don't I'll be totally freaked out and need to figure something out. I could try and ride it anyway but would rather not die. It seemed fine hammering intervals today on the trainer but not sure I want to ride 50mph down a hill on it. Treat your bike well I'll be on my road bike for the next month at least... Best of luck trying to get your warranty fulfilled! IMHO regardless of warranty status, bike manufacturers should stand by their product. But that's in a perfect world. On a different note I just went on a recovery run and then successfully massaged some tightness out of my calf. I feel like $ million right now! |
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